There are no less than a million exercises out there from which to choose. All promise “something”. Some just get you tired, like poorly performed burpees, but some, like those I'll be looking at over the next few weeks, really do deliver the goods like improving your ability to run better and reduce injury risk.
Up first is the goblet squat – watch the video to learn more about the exercise and a great tip that I believe makes the exercise more comfortable and allows you to lift more weight.

http://www.youtube.com/watch?v=9niqwBgjz0c

A lot of folks struggle with the squat, a basic human movement, at first because they can't maintain their posture as they descend to the bottom position. This is often because the pattern hasn't been used in a long time and they've lost their reflexive control in that pattern.

Holding a kettlebell (or dumbbell) in front of your chest is a great way to solve the problem, but I notice many clients keep their elbows tucked in towards their ribs which allows the kettlebell to 'fall' forward. Inevitably their arms tire before their legs, rendering the exercise less effective.